'Low-carb' labeling is obstacle for some dieters

By Charles Stuart Platkin

Published: June 30, 2004

Among the 10 million Americans following a low-carb diet, more than 75 percent are doing it wrong, consuming as much as 128 grams of carbs daily, says the NPD Group, a market research firm. Here's how to get your diet back on track.

"If a person is following a regular diet, and then, instead of having a candy bar, she eats a low-carb candy bar -- even if the low- carb bar has fewer calories -- she's not going to get the benefits of a low-carb diet," says Dr. Stuart Trager, medical director for Atkins Nutritionals in New York.

With older low-carb diets, you couldn't eat rice, bread or pasta. Now, with manipulated "low-carb" products on the market, people think it's OK to indulge. But during the induction phase, eating just one 20-carb Atkins bagel could use up all your carbs for the day.

While labeling rules exist for claims such as "reduced fat" and "low calorie," the Food and Drug Administration hasn't come up with a legal definition for "low-carb," "reduced carb" or "carb-free."

"Dieters will eat anything labeled low carb, but just because a food is labeled low-carb doesn't mean it actually is," says Dr. Fred Pescatore, author of "The Hampton's Diet" (John Wiley & Sons, 2004). And don't be fooled by foods labeled as "sugar-free" or "no sugar added." They could still be high in carbs.

Many dieters overlook liquid carbs (or calories). "It's easy to forget juice, soda, sports drinks, smoothies, alcohol and coffee drinks," says Samantha Heller, senior clinical nutritionist at the New York University Medical Center.

"A low-carbohydrate diet can lead to constipation because of the lack of fiber," says Elisabetta Politi, nutrition manager at the Duke University Diet and Fitness Center in Durham, N.C. "Fruits and vegetables are carbs, too, but there are some that should be included in a low-carb diet instead of that low-carb candy bar." Low-carb veggie options include broccoli, asparagus and cauliflower, all with fewer than 5 carb grams per serving.

Many foods seem carb-friendly but aren't. Ketchup or barbecue sauce, for instance, could easily account for all of your allowable carbs during the induction stage.

"Truly cutting down on carbs is very difficult and requires a good deal of planning," says psychologist Larina Kase of the University of Pennsylvania School of Medicine.

"Since carbs boost energy, reducing or eliminating them can make people feel fatigued and less likely to exercise," Kase says. Also, whenever you restrict carbs or calories, you are likely to lose lean muscle tissue -- so strength training is critical.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. This is the column's final week to appear in The Oklahoman.